The Eat for Endurance Podcast

Want to get in touch? Send Claire a message!Welcome to Episode 49 of the Eat for Endurance Podcast, and my fourth Ask Me Anything episode! It’s been well over a year since I’ve done one of these (yikes!) so this was long overdue. Thank you to everyone who submitted questions. We covered a variety of topics, including:Counting macros vs eating intuitively for athletesFueling workouts for a Type 2 Diabetic runnerThe risks/consequences of fasted runningMaintenance fueling (e.g. when volume reduces after a training cycle)Fueling for early morning runsNutrition for teensBest electrolyte beveragesEating to prepare for a long runSodium in foods vs sports drinksFueling for running while pregnant or postpartumMany of these topics were quite large (i.e. deserved their own episodes) so I wasn't able to fully answer them all, but hopefully my responses were helpful! Please see below for links to a prior episode and a chart that I mentioned in the show, to further answer the relevant questions. If you have any follow up or new questions for future Ask Me Anything episodes, please to do not hesitate to get in touch. I promise I won't wait so long this time to answer them!Links & Resources related to these questions:Episode 7 - Fueling Young Athletes with Lauren AntonucciHelpful chart comparing various electrolyte drinks, developed by Eleat Sports Nutrition Stay tuned for an upcoming interview on hydration/electrolytes with Andy Blow from Precision HydrationRecent Perfect Stride PT blog post, covering some of the above topics: "Nutrition for Endurance Athletes: Q&A with Claire Shorenstein"Announcements:Please help me grow the show by SUBSCRIBING if you're enjoying these episodes, and rate/review if you have a minute!If you can afford to donate a few bucks to help support the show financially, please visit my Patreon pageYou can also support me by visiting my Amazon storefront  Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 48 of the Eat for Endurance Podcast, featuring…yours truly! Somewhat spontaneously, I decided to do something different in this episode - spend some solo time with my mic and ask myself all the usual questions I throw at my guests!I’m obviously not an elite athlete, so if you’re here for the big names and the RD interviews, feel free to skip this one. But if you’re curious to learn more about me and my own (very windy) nutrition/life story, then give it a listen. You’ll learn a lot about me that you didn’t know - and perhaps something will resonate with you. I usually do a ton of prep for my interviews, but this one was completely unplanned and from the heart. It really was a “let’s do this in a single take and see what comes out of my mouth” situation! I hit record, talked until I had nothing left to say, hit stop, and now am publishing it with only a little sound editing. I rambled at times - and like many of my guests, I strayed from nutrition many times too. I shared parts of my past (and present) that I haven’t fully shared publicly before - not that I was trying to hide anything, but I had only shared bits and pieces. Probably because social media has just become less and less appealing to me, and podcasting feels more natural and conducive to opening up.  Just to give a sense of some of the things that I discuss:Growing up in Santa Cruz, as a fairly unathletic kid Discovering running through my high school XC team at age 15Food & body image struggles in high school and beyondMy musical background / identity, which I pretty much left behind at age 22 (I have a Masters in Oboe Performance)Struggles with anxiety, depression, disordered eating, and a very unhealthy relationship with exercise as a young adultSolo travel in South America at age 25 - to try to break free of the aboveFalling back in love with running (and discovering distance running) while living in LondonGoing back to grad school (NYU) for nutrition at age 30 to become an RDMy sports nutrition strategies for marathons and ultras - both what I used to do (which is embarrassing) and what I do now (much better)Pregnancy and motherhood - how that changed everything Postpartum anxiety and depressionEveryday nutrition and performance nutrition (fav products)Where things stand now & what's on the horizonI'm not going to lie - it feels a little scary to hit publish on this one, but I want to put it out there. If anything resonates and you'd like to reach out, you know where to find me! As always, thanks for the support. Announcements:Please show your support by leaving a rating and/or review on iTunes or wherever you listen to podcastsMusic Credit: Joseph McDadeHave nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 47 of the Eat for Endurance Podcast, featuring one of the greatest ultra-endurance cyclists of all time, Lael Wilcox!Lael has been redefining what's possible on two wheels since she started racing in 2014. After years of bike touring around the world, she quickly became a dominant force in ultra-distance cycling. Her achievements are nothing short of jaw-dropping:2015 – Smashed the Women’s record in the Tour Divide (2,745 miles), despite battling bronchitis.2015 (again!) – Rode the entire Tour Divide solo right after finishing—just to prove she could go even faster.2016 – Overall winner of the Trans Am Bike Race (4,200 miles across the U.S.).2017 & 2020 – Rode 4,500 miles across Alaska, her home state.2018 – Second overall in the Navad 1000 (1,000 km with nearly 100,000 feet of climbing in the Swiss Alps).2019 – Second overall in the Silk Road Mountain Race (1,800 km through Kyrgyzstan).And countless other incredible endurance feats.The logistics of planning and executing nutrition for these self-supported, solo races is just mind-blowing. In this episode, Lael shares her approach to fueling and recovering from these grueling adventures, plus plenty of fun and inspiring stories along the way.What We Cover in This Episode:Lael’s transition from XC, marathon, and ultra running to cyclingHer food and travel adventures while bike touring the worldHow she fuels for ultra-endurance bike racing—before, during, and after eventsHer strategies for recovery and everyday nutrition between racesThe story behind GRIT (Girls Riding Into Tomorrow), her bike mentorship program for young womenAnd so much moreLael is my first ultra-endurance cyclist on the podcast, and I had an absolute blast talking with her. Whether you’re a cyclist or not, you’ll be inspired by her energy, passion, and approach to fueling adventure.Links & Resources:Follow Lael on InstagramVideos: 2021 Tour DivideLael Rides AlaskaI Just Want to Ride - Lael Wilcox and the 2019 Tour DivideJoin my new monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)Check out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingSupport the podcast with my Skratch affiliate code EATFORENDURANCE20Join my Patreon communityGet in touch at claire@eatforendurance.comDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical andSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 46 of the Eat for Endurance Podcast! It has taken me WAY longer than planned to get this show back into action, so thank you for your patience. I'm very pleased to finally be recording again and to bring you today's Athlete Nutrition Profile, featuring elite ultrarunner Coree Woltering. You may be familiar with Coree from World's Toughest Race - Eco Challenge Fiji  (streamed on Amazon) - he was one of the athletes on Team Onyx, the first all-black team to compete in expedition racing. Or you may have read one of the many features on him as a black and openly gay ultrarunner living in the Midwest (not a typical home base for a trail runner), and how he is promoting racial and geographical diversity in the sport. Or perhaps you’ve seen the viral pictures of him racing in his signature Noodle Bagz bathing suit. If you’re not at all familiar with Coree, then you’re in for a treat. He’s a formidable athlete, but he’s also a fun, down to earth guy, with SO many amazing stories to share. Here are a few of the things we cover in today's show:Growing up in Ottawa, Illinois from a nutrition perspective Juggling a variety of sports (track, XC, swimming, and eventually triathlon) from middle school through college, and his struggles with and recovery from disordered eating Discovering and falling in love with ultra running - early nutrition mishaps and later success once he got his nutrition dialed in Eco Challenge Fiji - a race nutrition story that will make you cringePandemic FKT on the Ice Ace Trail - what does nutrition look like while running 1,147 miles in 21 days when everything is shut down?! Coree's everyday eating routine as well as his favorite sports nutrition productsCake 365 - Coree's 2022 resolution to enjoy a baked good every single dayAnd of course, much much more. Thank you so much Coree for your time and the many many laughs we shared. I know you'll enjoy this episode! Links & Resources:Follow Coree on Instagram and FacebookWatch a video on Coree's Ice Age Trail FKTSome articles featuring Coree on diversity in running: RW and iRunFar Announcements:Please subscribe to and rate/review the show if you have a minute!If you can afford to donate a few bucks to help support the show financially, please visit my Patreon pageYou can also support me by visiting my Amazon storefront  Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 45 of the Eat for Endurance Podcast, featuring ultrarunner, mother, and former private nutrition client of mine, Veronica Leeds. I first met Veronica when she reached out to me back in 2018 when she was relatively new to the sport of ultra running and was seeking help with her everyday and performance nutrition. She had a young son and had started running as a way to literally escape the challenges of motherhood (ahem, I think I can relate to that one!!!). We worked on healing and strengthening her relationship with food and body, while helping her become a more competitive, resilient athlete. After about four months of working together, she was ready to continue on her journey on her own.Fast forward to August 2021, when I was browsing Instagram and her smiling face came across my feed in an article for Ultra Running Magazine about her recent training and attempt to win Eastern States 100 miler. I was so impressed by how far she had come as an athlete. Even though Eastern States did not go as she had hoped, she has had so many successful events, placing 1st (or at least top ten) female in many races in the last couple of years. She has been training hard and has ambitious goals, and I immediately thought - I have to get her on the show!We cover a lot in this episode, including her recent bike crash (which resulted in a TBI - thank goodness she is okay, and is slowly returning to running), her many years as a competitive equestrian show jumper, her struggles with food and body image, how she entered the sport of running and her rise to becoming a highly competitive athlete, and how being a mother to her 6 year old son has played into all of this.Veronica is such a joy to talk to and I hope you enjoy this episode. Thank you so much, Veronica, for spending time chatting with me, and I wish you continued healing and a wonderful 2022 racing season!Announcements:Please subscribe to and rate/review the show if you have a minute!If you can afford to donate a few bucks to help support the show financially, please visit my Patreon pageYou can also support me by visiting my Amazon storefront  Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 44 of the Eat for Endurance Podcast, highlighting my 40th birthday trail running adventure down in Southern California with my husband, Eric. With all the major marathons happening so close together, I figured it was a perfect time to post our recent experience running 26.2 (well, technically 27+ miles, but hey, that’s a trail marathon for you!).I don’t know how you guys like to travel, but for me the perfect trip includes is a bit of relaxation, plenty of active adventures, and of course, good food. So, when Eric asked me how I wanted to celebrate turning 40 years old (!!!!!) in September, I immediately started to look for trail races, hikes, and whatever else sounded like an epic way to get older. Initially, I was determined to go to the Grand Canyon (never been!) and check the Rim to Rim off my bucket list, but unfortunately we weren’t able to make it happen with childcare. I went back to the drawing board and saw that Sean O’Brien, a classic race down in Malibu Creek State Park, was the day after my birthday, so we signed up for the marathon! They also had a 50k that day (and 50 and 100 milers in October ), but with our less-than-ideal training, and such a difficult course with tons of elevation gain, we knew the marathon would be hard enough. This was my first marathon since running Big Sur back in April 2016, before having kids! I was super excited to get back to the long stuff, and to explore some new trails in my home state. Much like with our Big Basin trail running podcast episode, Eric and I recorded our thoughts before the race while we chilled out in Cambria, a small beach town a couple hours south of Santa Cruz. Then we gave a detailed recap hours after finishing the race, from our Air BnB in Topanga, lying in bed!  It was a very challenging but super fun day out, and I highly recommend the race. Very well organized and a beautiful course. I’m hoping it’s my first of many longer trail races in the months and years to come!Thanks for listening, and if you’re interested, Eric made an awesome action camera video documenting the entire thing! I’ll post it on Instagram (@eatforendurance) soon.Hope everyone is enjoying the Fall racing season, and best of luck to all my friends and clients running Chicago and Boston this weekend!Other Announcements:Please show your support by leaving a rating and/or review on iTunes Music Credit: Joseph McDadeHave nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!In episode 43 of The Eat for Endurance Podcast, I’m joined by Sports Dietitian Lauren Antonucci, RDN, CSSD, CDE, CDN, to dive into Nutrition for Masters Athletes. Lauren was first on the show back in 2019 to discuss fueling young athletes, and now, with the release of her book High Performance Nutrition for Masters Athletes, we’re shifting the focus to athletes aged 35 and up (also known as “Masters Athletes”).Lauren’s book is packed with valuable insights for anyone interested in optimizing their nutrition for better performance, whether you’re in the Masters category or not. It’s a comprehensive resource that combines research-backed advice with practical strategies.Lauren is the Director and Owner of Nutrition Energy, a private practice based in Manhattan. She is a certified specialist in Sports Dietetics, a Certified Diabetes Educator, a busy mom of three, and a lifelong athlete herself, having completed 13 marathons, 3 Ironman triathlons, and numerous other races in running and triathlon.In this episode, we explore topics such as:How what worked for you as a younger athlete might no longer serve you as you ageThe key nutrition changes to make as we get older, supported by the latest researchWhy carbs are crucial for both health and performance, yet many athletes fail to consume enoughThe importance of protein - how we need more of it post-workout and throughout the day as we ageChanges in hydration and thirst response with ageTraining your gut for better performanceThe challenges of eating disorders and underfueling in older athletesChronic disease risks among older athletes and how nutrition can helpEven if you’re not yet in the Masters age category, you’ll still find this episode packed with useful takeaways to help enhance your performance and nutrition, no matter your age!Please note: We experienced some occasional sound/volume issues during this recording. I apologize for any inconvenience, but I hope it doesn’t detract from your listening experience too much!Links:Lauren’s Website: https://www.nutritionenergy.comLauren’s book: “High Performance Nutrition for Masters Athletes”Join my new monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)Check out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingSupport the podcast with my Skratch affiliate code EATFORENDURANCE20Join my Patreon communityGet in touch at claire@eatforendurance.comMusic Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 42 of the Eat for Endurance Podcast, featuring recreational triathlete, Kenny Brighton. This is my first Recreational Athlete Nutrition Profile since Episode 16 (!!), and I’m excited to bring you more episodes like this one in the months to come.Kenny and I first connected when he got in touch with me back in the Fall of 2019. He was training heavily at the time for an event called the EpicDeca, which is 10 140.6 distance triathlons (i.e. Ironman) on 10 unique courses in the Hawaiian Island in 10 days, and understandably needed some assistance with sports nutrition. I was extremely pregnant with my second daughter, so I referred him to a colleague, but we kept in touch as I wanted to hear how this certainly epic event would unfold for him!Fast forward to early 2021, when Kenny and I finally got a chance to catch up. At this point, he had been training for 10 IM events in 10 days for two years straight, because the 2020 EpicDeca was cancelled and the 2021 August event was delayed, both due to Covid. Unfortunately, Kenny couldn't participate in the rescheduled 2021 event, but for a wonderful reason - he’s becoming a first time Dad this Summer, and wants to focus 100% on his daughter! But after all that training, he had to know - could he complete 10 Ironman events in 10 days? He created his own event on his own timeline near his home in Florida to find out. Have a listen to our pre- and post-event chat to learn all about Kenny, if he was able to complete his longtime goal, and the nutrition, training, and life lessons he learned along the way.  Thank you so much Kenny for sharing your experiences with us so openly! It was such a pleasure chatting with you. Wishing you and your wife all the best with the birth of your daughter!Learn more about Kenny:Follow Kenny on InstagramArticle about his event Other Announcements:Please show your support by leaving a rating and/or review on iTunes Have nutrition questions, a guest or topic request, or do YOU want to be on my show? Email me - eatforendurance@gmail.com.Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 41 of the Eat for Endurance Podcast, featuring elite skyrunner, Hillary Allen. Hillary is such a fascinating, multi-dimensional person and athlete. In addition to establishing herself as one of the best mountain ultra runners in the world (hence her trail nickname of "Hillygoat"), she is a scientist and teacher, with a masters degree in neuroscience, physiology and structural biology, a trail running coach, a gravel cyclist, and now also an author. Her book, Out and Back: A Runner’s Story of Survival Against All Odds, shares her story of survival and recovery after she had a life threatening accident during a 50k Skyrace in Norway. She was nearly halfway through the race when she fell 150 feet off an exposed ridge, breaking two ribs, fracturing her back, rupturing a ligament in her foot, and breaking both wrists. It's a miracle that she was alive, and that she did not injure her head or suffer from other more severe outcomes. She was told she would never run again, but after a lot of rehab and mental fortitude, Hillary made a full recovery and returned to elite level racing. Hillary and I did not rehash the details of her accident , as she has done that plenty of times already. However, it’s an incredibly powerful and amazing story - so if you are not familiar with Hillary or even if you are, I encourage you to read or listen to her book, and/or check out some of her other podcasts interviews that she has done that deep dive into all the details of her accident and recovery. I loved her two episodes (Episode 49 and 168) on The Morning Shakeout with Mario Fraioli,  and Science of Ultra had a great one too (she has been doing the podcasting rounds lately for her book, so you can find her all over). Instead, as you’d expect from my Athlete Nutrition Profile Series, we focused on the nutrition side of her story - how it has evolved throughout her life and the role nutrition has played in her extensive and ongoing recovery process - with a few detours along the way (Bugs as food anyone? Yep, we go there!). Hillary, thank you for chatting with me! You are such an inspiration and I hope to see you in Santa Cruz during your book tour. I'd take you for a run in the redwoods, but even with you coming back from an injury, there's no way I'll be able to keep up with you! Links & Resources:Hillary’s WebsiteFollow on Instagram, Facebook, and TwitterHillary’s book - Out and BackAnnouncements:Please subscribe to and rate/review the show if you have a minute!If you can afford to donate a few bucks to help support the show financially, please visit my Patreon pageHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 40 of the Eat for Endurance Podcast, featuring elite ultra-runner and coach, Lisa Smith-Batchen. I have been trying to get this episode recorded for AGES, and am so excited that our schedules finally aligned for this interview and I am able to share it with you all. Lisa is beyond inspiring - not just because of the incredible things she has accomplished athletically across many decades (a very very long list that includes adventure races, Ironman events, and ultra-marathons), but also because she is a trailblazer for women in endurance sports. She was one of the first to demonstrate that women can compete alongside men and even win endurance events outright. Lisa was the first American to win the Marathon des Sables 150 mile stage-race through the Moroccan desert and has twice won the Badwater Ultramarathon (135 miles through Death Valley). Lisa also is the only person to run from Las Vegas, NV to the summit of Mt. Whitney, covering 306 miles, the first female to complete the “Badwater Quad,” covering 584 miles in about two weeks, and the first and only person to run 50 miles in 50 states in 62 days!At 60 years young, Lisa is a role model for longevity in the sport of running and balancing her passion for running with other priorities in her life. She has two daughters, runs Dream Chasers Outdoor Adventures with her husband, and is passionate about sharing her love of fitness as a teacher and coach. She also is committed to turning her “passion into purpose” by raising money for those in need through her athletic pursuits. As she got older and retired from racing, her runs got longer and she raised an impressive sum of money for charity. Many of her amazing feats of endurance were accomplished in her 50s! We all have so much to learn from Lisa. And believe me, she drops many pearls of wisdom during this interview, so you may want to take notes!Lisa, thank you so much for being so generous with your time and for sharing your athletic and nutrition story. I know I’m not alone when I say, we can’t wait to read your book! ;) Learn More About Lisa:Lisa’s Website: https://dreamchaserevents.comFollow on Instagram and FacebookAnnouncements:Please subscribe to and rate/review the show if you have a minute!If you can afford to donate a few bucks to help support the show financially, please visit my Patreon pageYou can also support me by visiting my Amazon storefront  Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).